Small step running is a basic gait training method, which can be used to shorten the pace frequency and strengthen the fast running technique. Its standard operation is as follows:

1, stand normally, and relax your arms naturally. The head, spine and buttocks are in the same vertical plane, and breathing is relaxed.

Step forward with one foot, put the sole of your foot on the ground as gently as possible, and move the center of gravity forward. Always keep the swing arm state and keep the same step frequency.

3. Lift your knees in small steps, take back the foot you stepped on, and then take it out with the other foot, keeping your knees up and making the foot you stepped on as light as possible.

4. Keep your feet moving forward in turn along the running direction. Try to keep your body close to the ground and move your center of gravity forward.

5. When practicing small steps, you can slow down the pace first, do more exercises, gradually speed up, keep the stride unchanged, change flexibly, and don't jump to the ground.

It should be noted that small steps need knowledge and running skills, and also need to enjoy the running process from the heart. Therefore, athletes should train according to their physical condition and sports plan.

Small step running is a very important basic skill in running training. It has many training functions, besides improving pace and strength, it can also strengthen muscle control, which not only helps to improve long-distance running skills, but also can be used in other sports.

In actual combat, short-step running can help long-distance runners reduce energy consumption, improve endurance, and enhance flexibility and reaction ability. At the same time, if we combine small steps with the requirements of high jump, cheerleading, some badminton, tennis, volleyball, football and other sports, we can get great training results.

Matters needing attention in short-step running training

1, step by step: beginners should start with small steps, gradually increase the intensity of exercise and increase the pace frequency.

2. Keep breathing normally: If you are short of breath during running, it will increase the burden, slow down the speed and affect the effect of endurance training.

3. Move the center of gravity forward: when taking small steps, keep the center of gravity forward at any time to avoid backward inclination.

4. Insist on training: Short-step running is a basic training method, which requires repeated training to achieve the best results.